{"id":1313,"date":"2015-09-29T10:00:28","date_gmt":"2015-09-29T10:00:28","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=1313"},"modified":"2022-03-28T20:01:15","modified_gmt":"2022-03-28T20:01:15","slug":"truth-dry-skin-care-guide","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/truth-dry-skin-care-guide\/","title":{"rendered":"5 Steps to Get Rid of Dry, Flaky Skin and Reveal A Glowing Complexion"},"content":{"rendered":"

Dry, flaky skin can be a pain (not to mention actually painful, too!). But there are ways to fix it outside of slathering yourself in lotion. Experts break down common causes of <\/span><\/i>dry skin<\/span><\/i> and explain exactly <\/span><\/i>how to get rid of dry skin<\/span><\/i>.<\/span><\/i><\/p>\n\n\n

There\u2019s a reason why dry skin is one of the <\/span>most common skin concerns<\/span><\/a>. Your skin is your body\u2019s largest organ, and since it’s constantly changing and regenerating, it’s susceptible to dehydration. Plus, it\u2019s your body\u2019s first line of defense when it comes to protecting you from the elements. If you\u2019re struggling with dry, itchy skin, there are a few potential reasons why. The good news? There are ways to fix it once you identify the cause. From there, you can figure out exactly how to get rid of dry skin.\u00a0<\/span><\/p>\n\n\n

Below, experts break down all the reasons your skin may be more dehydrated than usual. Plus, they offer concrete ways to turn your dull, cracked skin into a healthy, glowing complexion.<\/span><\/p>\n\n\n

How the Skin Works<\/span><\/h2>\n\n\n\n
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Your skin is made up of two layers: the outer epidermis and the inner dermis. Your epidermis is largely responsible for the health and appearance of your skin. The outermost layer of the epidermis is your stratum corneum, and it maintains and sustains healthy, hydrated skin<\/a>.\u00a0<\/p>\n\n\n

This surface level of your skin consists of dead skin cells and oils, cemented together to form a protective layer. They cover the living skin cells underneath to protect them from infection, dehydration, chemicals, and other hazards. These dead skin cells also retain water to keep your skin healthy and hydrated, which helps prevent dry skin.<\/p>\n\n\n

Cells in the deepest layer of your epidermis are constantly dividing to make new ones. These new cells are pushed toward the surface of your skin, where they rub against and replace surface cells that flake off. This process is constant and ongoing.\u00a0<\/p>\n\n\n

This rejuvenation process reveals why it takes time from when you first start to implement a skincare regimen to when you start to see results. Dry skin can often improve after four weeks, when you’ll have an entirely rejuvenated epidermis.<\/p>\n\n\n

What Causes Dry Skin?<\/h2>\n\n\n\n
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Ever caught yourself wondering, \u201cwhy is my skin so dry?\u201d Experts explain the possible reasons, below.<\/p>\n\n\n

Age<\/h3>\n\n\n

By the age of 60, nearly everyone will have developed dry skin, according to the American Academy of Dermatology (AAD)<\/a>. As we age, we become more vulnerable to dry skin, dullness, and a loss of firmness. The epidermis thins as we age, leading to decreased water retention\u2014ultimately leaving the skin is more vulnerable to dehydration. Additionally, the skin\u2019s ability to regenerate lipids that make up the stratum corneum declines as we age. This means that essential fatty acids are even more important to support soft skin over time.<\/p>\n\n\n

Climate<\/h3>\n\n\n

Have you noticed that your skin feels drier during the winter months? You\u2019re not alone. Cold weather<\/a> exposure is one of the most common causes of dry skin, says Shilpi Agarwal, MD<\/a>, family medicine and integrative and holistic medicine physician. \u201cDuring fall and winter, the body is suddenly exposed to cool air that often lacks humidity and can create dry, irritated skin.\u201d\u00a0<\/p>\n\n\n

In addition, sun exposure along with dry, arid climates can damage cells and limit the skin\u2019s ability to hold onto moisture or repair<\/a> itself. “Your body via the organ of the skin will try to keep itself hydrated by absorbing water from its external environment,\u201d explains Mia Belle<\/a>, paramedical aesthetician and CEO of Mia Belle Skin<\/a>. If you live in a dry environment, it will have to grab more water internally to keep hydrated, eventually creating epidermal water loss.”<\/p>\n\n\n

Nutrition\u00a0<\/h3>\n\n\n

Diet can also dehydrate and dry out your skin. Fat-free diets, for instance, can deprive the skin of essential fatty acids. \u201cThe skin barrier<\/a> is made up of many types of lipids, including phospholipids, cholesterol, and free fatty acids,\u201d explains HUM Nutritionist Alex Caspero, MA, RD<\/a>. \u201cWhen the skin doesn’t have enough of these fats, water can easily escape through the barrier, resulting in dehydrated skin<\/a>.\u201d<\/p>\n\n\n

In addition, alcohol<\/a> and caffeine are diuretics that dehydrate the skin. (Pro tip: If you want to cut back on your alcohol consumption, try mindful drinking<\/a>.) And if you\u2019re focused on improving your nutrition for dry skin, cut out super-sweet foods. Sugary foods also break down collagen and elastin, thus dulling the skin. Belle also emphasizes the role that collagen plays in dry skin nutrition. “The older we get, the more collagen support<\/a> we need to give our system.”<\/p>\n\n\n

Vitamin and Nutrient Deficiencies<\/h3>\n\n\n

Even if you\u2019re avoiding sugary foods and limiting your alcohol consumption, it\u2019s important to make sure you\u2019re eating a well-balanced diet. Skin requires nutrients to stay healthy, and if you\u2019re not getting enough vitamin D<\/a>, vitamin A, niacin, zinc<\/a>, or iron, you can develop dry skin, according to the AAD<\/a>. You can also take the guesswork out of your diet by incorporating supplements<\/a> for dry skin.<\/p>\n\n\n

Smoking<\/h3>\n\n\n

Did you know smoking can dry out your skin? If you\u2019re noticing dry, flaky skin on your face, your smoking habit may be to blame. Cigarettes contain harmful chemicals that break down collagen and speed up your skin\u2019s aging process. As a result, your skin becomes drier, according to the AAD<\/a>.<\/p>\n\n\n

How to Get Rid of Dry Skin<\/strong><\/h2>\n\n\n\n
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1. Adjust Your Shower Routine<\/h3>\n\n\n

Healing (and preventing) dry skin starts with your bathing habits. Avoid long, hot showers that strip your skin of its natural oils. Take shorter, lukewarm showers instead to help your skin retain its moisture. Additionally, use unscented soaps since scented soaps with chemicals can irritate and dry out the skin.<\/p>\n\n\n

Dr. Agarwal recommends applying natural oil like coconut or almond immediately after showering. However, you can use any kind of body cream to lock in the moisture from your shower. Then, quickly rinse off and pat dry. This timing will help your skin stay moisturized all day (or night).<\/p>\n\n\n

Wondering what the best moisturizer is for dry skin is? Look for anything that\u2019s unscented and non-comedogenic (meaning it won\u2019t clog pores). You can use a lotion or a cream\u2014whatever thickness suits your skin.<\/p>\n\n\n

2. Avoid Over-Exfoliation<\/h3>\n\n\n

It may be tempting to scrub off all of those flakes on your skin, but that may do more harm than good. Whether you have dry skin on your face or your body, it\u2019s important not to over-exfoliate since it\u2019s is vulnerable to irritation. Overdoing the exfoliation may damage your skin\u2019s barrier (the outermost level of your skin), which can lead to even more moisture loss and even drier skin.<\/p>\n\n\n

However, this doesn’t mean to forego exfoliating altogether. After you turn 20, your skin cell turnover<\/a> slows and dead skin cells can pile up, diffuse light, and make skin look dull. Aim for once a week and make sure to follow up the exfoliation with a moisturizer.<\/p>\n\n\n

3. Focus on Your Diet<\/strong><\/h3>\n\n\n

Wondering how to treat dry skin internally? You can use nutrition for dry skin as a starting point. Try incorporating foods high in hyaluronic acid<\/a> (a sugar your body naturally produces that helps attract and retain moisture) such as bone broth, organ meats, grapefruits, berries, and sweet potatoes.<\/p>\n\n\n

Additionally, you can help support your skin\u2019s hydration levels by eating foods<\/a> like avocado (which contains fatty acids and vitamin A) and broccoli (which contains skin-loving omega-3 fatty acids<\/a>).<\/p>\n\n\n

According to Belle, dry skin nutrition also involves balancing your blood sugar levels. “Elevated blood sugar causes osmotic diuresis, where the sugar exits through your kidneys and carries water out with it, creating dehydration.”\u00a0<\/p>\n\n\n

Of course, drinking enough water\u2014especially in climates where the skin is prone to dehydration\u2014can’t be emphasized enough. Take this tip from \u201cAs the weather gets cold, try warm water with lemon or a decaf herbal tea,\u201d Dr. Agarwal says.<\/p>\n\n\n

Belle adds that the body can hydrate even more efficiently when we eat our water. “Watermelon, cucumber, apple, and celery slowly hydrate as they make their way through our digestive system,” she says. Thus, these foods are amazing choices for rejuvenating dull, dry skin.<\/p>\n\n\n

4. Ingest More Healthy Fats Through Vitamins<\/h3>\n\n\n\n
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\u201cHealthy fats provide the framework necessary for well-moisturized skin,\u201d Dr. Agarwal notes. Essential fatty acids (EFAs) are polyunsaturated fats that help produce the skin\u2019s natural oil barrier and are critical in keeping the skin hydrated and vibrant.<\/p>\n\n\n

Dr. Agarwal says that if you can\u2019t get omega-3s in your daily diet, a supplement is another great option. High-quality fish-oil supplements are packed with omega-3 fatty acids that can hydrate your skin from within. When choosing a fish oil, make sure you\u2019re paying attention to the milligrams of EPA and DHA, the actual omega-3 content that replenishes dry skin. For a plant-based option, the omegas are listed as ALA, and can be found from oils such as black currant seeds or sunflower seeds.<\/p>\n\n\n\n